I am 182CM, weigh 56KG, age 21, and have never been fat. If you want to exercise, I hope you will gi

First of all, be clear that your stomach and digestive system are fine, and then look at the next one.

Plan: 1 get a fitness card, and then go 2-4 times a week, after exercising, to strengthen nutrition, fish, meat, vegetables to eat some, strengthen nutrition, if the economic conditions allow, you can eat some protein powder, insist on 3 months, you will get fat.

Plan 2: Drink 6-10 eggs every morning, eat bread + meat + milk Drink a bottle of beer every night, eat more food, and stick to it for 3 months, and you will gain weight significantly.

The above are all friends and my experience You can refer to it, by the way, this is about persistence!

Go to the gym, there is a special coach to design a plan for you according to your body type, after all, people are a little more professional.

You can play badminton, climb mountains and rivers, and take a walk.

Your body too. You're too skinny (I'm going crazy) too

To be honest, I advise you not to do large-scale fitness exercises, and it is better not to exercise like a strong man.

Do more activities like running, swimming, etc.

Do you eat a lot? If it's not big, you should increase the amount of food, if it's big, but don't grow meat.

I suggest you go to the hospital to check, it may not be well absorbed or the spleen is not good)

It's okay to eat more. But.. You're already handsome. 、。

With a height of 1.83 meters, the weight of 200 catties should indeed be **.

The scientific, correct, effective, and healthy method is actually very simple: aerobic exercise + proper dieting.

If a person absorbs more calories per day (eating – including beverages) than they consume per day (basal metabolism and exercise), the person will gain more weight and vice versa.

Let's talk about diet first, first, we should pay attention to properly controlling the amount of food, at the beginning you can eat half of the previous amount at each meal, but you should pay attention to eating every meal. Dinner can be eaten a little less; The second is to eat more fruits and vegetables, less greasy, fried and pasta, and you can eat some lean meat, eggs, etc.

Speaking of aerobic exercise, aerobic exercise refers to brisk walking, jogging, swimming, climbing, cycling, ball games, etc., which are continuously exercised for at least half an hour.

Since you have a large body weight, the advice for you is: start by walking, stick to walking for an hour (about 5 km) every day, and after a month, speed up the pace of walking, about seven kilometers an hour. Stick with it for another month, and at this time you will lose at least 20 pounds, and when you lose weight, you can add some other sports, such as jogging, cycling, climbing, or playing ball.

If the amount of exercise is small, it is best to stick to it for about an hour, and if it is a simple jogging, you can run for half an hour continuously. It's best to take a variety of exercises, but the time for exercise must be guaranteed.

According to my method, there is no problem for your weight to drop to 160-170 pounds in half a year.

Remember: it is important to have a proper diet while exercising; And then it's about perseverance, which is key.

I wish you success.

People of your size should exercise long-distance running, and stick to long-distance running for an hour every day, and there will be good results after a year. It's best to run in the afternoon or evening; If you don't have time, you can do it in the morning. If you exercise like this, don't go on a diet and eat boldly.

Aerobic exercise for more than 40 minutes, lipolysis Eating only fruits at night will be effective for 3 weeks.

Big brother, you want to fitness, isn't it good, 182, 70kg, are you still **??

Lose fat and gain muscle**. Walk briskly for more than half an hour every evening to lose fat. Strengthen muscle training and build muscle. It is also necessary to eat a reasonable diet.

It's really simple to train muscles, just 2 words, just persistence, no matter what you do, no matter how bad your skills are, as long as you can persevere, there will be muscles, but let me tell you, ordinary people, insist on 1 month, you will find it very boring, can you last 1 month?

Don't lose 70kg, just train your muscles, pay attention to your diet, run every day, do push-ups, and do sit-ups.

Push-ups and barbell lifts. I've seen it before when I was in the gym.

Actually, it's a good idea.

The power of life lies in the movement of understanding ?

Running goes to the gym every day.

Mainly vegetarian, with tea scraping oil, to find happiness in sports.

Eat wrong, you should eat less in the morning, eat enough at noon, eat fruit at night, you don't exercise enough, 8 speed is okay for your height, increase the speed a little, you should walk for 10 minutes and run, run for 30 minutes and then walk quickly, come on, the key is to persevere.

Perform targeted static exercises!

About diet.

Breakfast: General milk + four slices of toast or soy milk + boiled egg (nutritious and filling), lunch: two meals + vegetables + fish or cold noodles or pancakes without oil (more than seven points full).

Dinner: Vegetable and fruit meal replacement.

Dinner was to be finished before six o'clock.

Take a walk and stand for half an hour after eating.

Drink less water after eight o'clock.

About sports. Exercise: Do aerobic exercises, such as jogging, skipping rope, etc.

**Focus on achieving a fat-burning heart rate.

If it can't be reached, it can only play a plastic role.

It takes sweating for more than 20 minutes to lose fat.

At least 40 minutes.

Preferably an hour.

LZ can exercise after work.

Or it's okay to get up early and exercise at work.

Shut your mouth and open your legs.

The weight will definitely go down.

Hello, first of all, adjust your routine and diet as much as you can, as follows (work and rest, go to bed at 11 p.m., wake up at 7 a.m., eat, lunch from 11:30 to 12:30, dinner at 6 p.m.) (diet, eggs for breakfast, eat less egg yolks, with some milk bread, lunch fish with vegetables, dinner fruits, all diets should be less oil,)

Again, exercise plan, suitable height and weight, you can run with sit-ups, push-ups, (running, running has a constant speed, variable speed, sprints, loops, etc., make up a few cycles for you, one, run at a speed of eight for five minutes to reduce to six, walk for one minute for a cycle, do six cycles, two. Use seven to run for nine minutes, use six to walk for one minute as a cycle, do four cycles, three. Take eight as the base, add a speed every minute, add to twelve to start decelerating, subtract one speed every minute, reduce to six, for one cycle, do four cycles, etc., do push-ups first, a group of thirty, do five sets, each group rests for two minutes, a group of thirty sit-ups and each group rests for two minutes, do five sets, add one per week, and the rest time is shortened by one second).

There are also apparatus, five large muscle groups of the body, chest, shoulder, back, abdomen, legs, Monday, chest, barbell bench press (a group of ten, six sets), dumbbell bench press (a group of twelve, five sets), dumbbell birds (a group of twelve, five sets), rope chest clamp (a group of twelve four sets), with triceps training, supine arm flexion and extension (a group of ten, six sets), arm flexion (a group of twelve, five sets), etc., Tuesday, back, pull-ups (a group of ten to do six sets), high pulldowns (a group of twelve, Do six sets) Seated rows (a set of twelve, five sets) Straight arm pulldowns (a set of twelve, four sets), etc., Wednesday, shoulder, neck front press (a set of ten, do six sets), front flat raises (a set of twelve, do four sets) Reverse butterfly machine (a set of ten. Do six sets), bend over and do four sets of sideways raises (a group of twelve does four sets) and dumbbell presses six sets (a set of ten, do five sets).

Thursday, legs, barbell squats (a set of ten, do ten sets), weighted scissors (a set of fifteen, do four sets), leg curls (a set of twelve, do six sets), leg curls (a set of twelve, do six sets), standing calf raises (a set of twelve, do six sets).

On Friday, the biceps brachii (arm curls, a set of ten six, dumbbell curls set of ten six, high rope curls set of twelve, five sets) triceps, (supine arm curls, a set of ten six, cervical back arm flexions, a set of ten six, prone arm curls, a set of twelve, four sets).

Saturday, aerobics, cardio, Sunday, rest,

If you go to work during the day, you can jog for an hour in the morning, jog for an hour in the morning, take a shower and eat, and go to work on time.

Hehe, the same. I'm 182cm 154 pounds, I often go to the fitness bar, there are a lot of coaches, there are a lot of fitness people, you can communicate.

Insist on exercising, work and rest on time, and balance nutrition.

Think**?

Control your oil and salt intake, starting with running!

The height and weight are quite standard, but it depends on whether the landlord is fat or muscular.

Eat more fruits and vegetables, do more exercise, play basketball, etc.

If you can rule out that your weight loss is not caused by physical constitution (e.g. weak spleen and stomach) or disease, then simply put, exercise and eating more will definitely increase your weight. Because gaining weight is not about "gaining weight", but about increasing protein, the ideal goal is to have the right ratio of protein to fat. Therefore, simply increasing food will only increase fat, and it must be combined with exercise to achieve the goal of healthy weight gain.

The amount of protein required by people who increase their weight depends on factors such as the intensity, frequency, duration, purpose, and size of the muscle mass.

Let's talk about the diet of people who gain weight:

The nutritional distribution of three meals a day is reasonable, and the calorie distribution should be 1 3 for breakfast, lunch and dinner, such as 33% for breakfast, 34% for lunch and 33% for dinner, so that the calorie supply is even. The meal routine is to eat foods with high concentration and high nutrient density first, and then eat other foods. Eat three meals a day on time, eat a small amount of snacks, adopt a balanced diet and gradually increase the amount of food, get enough sleep, and supplement a high-calorie diet before bedtime.

Finally, in terms of exercise, generally speaking, large amount of exercise, short time and rapid explosive power can have a weight gain effect, mainly used to increase muscle proportion. You said that your upper body is thinner, you can choose to train the chest muscles, back muscles and other large muscle groups of exercises, push-ups, bench presses, neck pulldowns, leaning rows and other movements are very effective methods.

It's also important to note that the height and weight metrics you provide don't determine your basal metabolic rate, you also need your age, gender, and if you want to develop a comprehensive diet and fitness plan, you also need to know how hard you work and study each day and your food intake. These questions cannot be explained clearly in one or two sentences. Overall, weight gain will only occur if you consume more than you consume.